Health

Taking Too Much of This 1 Gut Health Supplement Could Backfire—Here’s Why

Gut experts weigh in on this popular good bacteria.

Close up image of a person in a pink button down shirt with a short blonde haircut looking at a bottle of probiotics while sitting at home, wondering can you take too many probiotics
Photo: Getty Images/MTStock Studio
Published Feb 19, 2025

Written by 

Kathleen Ferraro

Probiotics, aka the good bacteria that thrive in your digestive tract, have skyrocketed as a go-to supplement for gut health in recent years. Whether you're looking to ease bloating, improve digestion, or support your immune system, these supplements (along with the foods rich in these live active cultures, like yogurt) promise a range of benefits. But...is it possible to take too many probiotics?

Experts in This Article

C. Vivek Lal

professor and director at Heersink Institute of Biomedical Innovation at the University of Alabama, Birmingham

Gina Wideroff

board-certified gastroenterologist with Gastro Health

Like with any supplement, finding the right dosage is key, says C. Vivek Lal, MD, a neonatal physician, director at Heersink Institute of Biomedical Innovation at University of Alabama Birmingham, and founder and CEO of ResBiotic Nutrition, Inc. But your reason for taking probiotics, and the strains you reach for, will likely determine how much you should take daily.

Here’s a breakdown of whether probiotics are right for you and how to determine the right dosage—and strain—for your health needs.

First, what are probiotics?

Probiotics are live microorganisms, otherwise referred to as "good bacteria," that help maintain the overall balance of bacteria in your gut (called your microbiome1). Maintaining the amounts of both good and bad bacteria in your digestive tract is helpful not only for the state of your gut, but also your overall well-being.

“Probiotics are vital in maintaining gut health by supporting microbial balance, but their influence extends far beyond digestion,” says Dr. Lal. “They enhance nutrient absorption and produce beneficial metabolites (a substance produced during metabolism) that interact across the Gut-X axis2—a powerful connection between the gut and key organs like the lungs, heart, and metabolism.”

“Additionally, we know that the gut plays a large role in our immune system,” says Gina Wideroff, MD, a board-certified gastroenterologist with Gastro Health. This means that probiotics, and supporting a healthy gut microbiome, could help boost your immune system to protect your body against germs and certain viral illnesses, she adds.

While these good bacteria are naturally present in your body, you can get more of them by eating fermented foods like yogurt, kimchi, and kombucha, which contain high amounts of live active cultures of probiotics in various strains.

Plus, as we know, probiotics also come in supplement form. You can purchase them in capsules or gummies at most pharmacies or health food stores, and most are advertised to target a specific health concern, such as constipation or bloating.

Can you take too many probiotics?

Though probiotics are typically safe if you have no serious underlying health conditions, Dr. Lal says it is possible to overdo it. "Excessive amounts or lower-quality products can sometimes overwhelm the gut microbiome, leading to temporary digestive discomfort," he adds. "The key is balance: probiotics should be tailored to individual needs rather than taken in excess."

All that to say, taking too many probiotic supplements at once can cause digestive upset3. It's not necessarily dangerous, but could make you feel a little uncomfortable. This is why it's important to consult with your healthcare provider about trying supplements before taking them, to make sure they're right for you.

Both Drs. Lal and Wideroff say minor side effects should fade over time as your gut adjusts to a daily probiotic supplement, especially if you're taking the proper dose. In the meantime, you may notice symptoms like:

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  • Gas
  • Bloating
  • Diarrhea
  • Cramps
  • Abdominal discomfort

But probiotics aren’t for everyone. “Those with weakened immune systems—like people undergoing chemotherapy, organ transplant recipients, or those with severe illnesses—should consult a doctor first,” says Dr. Lal. “Individuals with severe gut dysbiosis4 (i.e., bacterial imbalance), small intestinal bacterial overgrowth (SIBO), or histamine intolerance5 (the inability to metabolize histamine) may react poorly to certain strains and need a more tailored approach," he adds.

The reason why? Supplements that have not been third-party tested for quality assurance may contain ingredients (like harmful microbes) that could worsen preexisting complications like infection or bacteria entering the bloodstream. So, if you have a stomach infection, for instance, you might not want to take probiotics because it could exasperate the issue. This is also why it's not advised to give probiotic supplements to preterm infants, as it could increase the risk of infection.

So, how much probiotics should you take?

Before diving right into taking a probiotic capsule every morning with breakfast and other vitamins, it's important to consider whether you actually need probiotics in the first place.

Start by talking with your healthcare provider about why you want to try them. Maybe you're taking an antibiotic6 (which tends to kill both good and bad bacteria) and want to support your gut microbiome at the same time, or you have chronic constipation that you'd like to regulate—all good reasons to want to give probiotics a whirl. If your provider gives you the "okay," they'll likely recommend a product with at least 1 billion colony-forming units (CFUs), though for context, some products contain up to 50 billion CFUs per dose.

"There isn’t a one-size-fits-all dosage for probiotics, as the optimal amount depends on the strain, your health status, intended benefits, and clinical trials that prove the dose response," says Dr. Lal. Meaning, the most effective probiotic for you may not be the best option for someone else.

“Consumers should make a habit of reading the product labels and the science behind individual strains of probiotics used in the products,” says Dr. Lal. “For example, several strains of Lactobacillus have been studied to provide gut benefits, but only specific lactobacilli RSB7 strains offer lung benefits.”

That said, certain probiotic strains have been linked to specific benefits. Here's a breakdown of the most common ones:

Ultimately, your healthcare provider can help you figure out which strain is best for you based on your needs. And keep in mind: the Food and Drug Administration (FDA) does not regulate supplements, including probiotics, so make sure you are choosing an expert-approved, high-quality product that has been tested by an organization such as the United States Pharmacopeia (USP) or the Public Health and Safety Organization (NSF).

When to see a healthcare provider

Bottom line? Probiotics can be a helpful resource for regulating your bowels and keeping your immune system strong, but yes, it is possible to take too many of them. That's why it's important to check in with your healthcare provider before giving them a try, to make sure they're right for you.

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If you're an overall healthy person, a large dose of probiotics won't necessarily cause lasting harm, but it could cause uncomfortable side effects like stomach pain, bloating, and diarrhea. Even if you take your provider's recommended dose, you could still experience mild effects as your body adjusts to the supplement, though these should go away over time.

However, if they don't go away, both Dr. Lal and Dr. Wideroff recommend seeing your healthcare provider ASAP, especially if your symptoms are severe or last longer than two weeks (despite lowering your dose and adjusting your diet). Be on the lookout for symptoms like:

  • Unexplained weight loss
  • Blood in your stool
  • Severe abdominal pain
  • Fever
  • Severe, constant bloating that causes significant discomfort
  • Chronic, watery, or frequently occurring diarrhea
  • Heartburn
  • Difficulty or pain with swallowing

These could point to a more serious gastrointestinal disorder that needs to be properly treated with medication and other lifestyle changes, and you may need to stop taking probiotics altogether.

  1. Shreiner, Andrew B et al. “The gut microbiome in health and in disease.” Current opinion in gastroenterology vol. 31,1 (2015): 69-75. doi:10.1097/MOG.0000000000000139 ↩︎
  2. Sun, A., Liu, H., Sun, M., Yang, W., Liu, J., Lin, Y., Shi, X., Sun, J., & Liu, L. (2023). Emerging nanotherapeutic strategies targeting gut-X axis against diseases. Biomedicine & Pharmacotherapy, 167, 115577. https://doi.org/10.1016/j.biopha.2023.115577
    ↩︎
  3. Doron, Shira, and David R Snydman. “Risk and safety of probiotics.” Clinical infectious diseases : an official publication of the Infectious Diseases Society of America vol. 60 Suppl 2,Suppl 2 (2015): S129-34. doi:10.1093/cid/civ085 ↩︎
  4. Hrncir, Tomas. “Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options.” Microorganisms vol. 10,3 578. 7 Mar. 2022, doi:10.3390/microorganisms10030578 ↩︎
  5. Comas-Basté, Oriol et al. “Histamine Intolerance: The Current State of the Art.” Biomolecules vol. 10,8 1181. 14 Aug. 2020, doi:10.3390/biom10081181 ↩︎
  6. Rodgers, Blake et al. “PURLs: prescribing an antibiotic? Pair it with probiotics.” The Journal of family practice vol. 62,3 (2013): 148-50. ↩︎
  7. Wenger, Nancy M et al. “Efficacy of a Probiotic and Herbal Supplement in Models of Lung Inflammation.” Microorganisms vol. 10,11 2136. 28 Oct. 2022, doi:10.3390/microorganisms10112136 ↩︎
  8. https://pubmed.ncbi.nlm.nih.gov/37686889/ ↩︎
  9. Araújo, Maísa Miranda, and Patrícia Borges Botelho. “Probiotics, prebiotics, and synbiotics in chronic constipation: Outstanding aspects to be considered for the current evidence.” Frontiers in nutrition vol. 9 935830. 8 Dec. 2022, doi:10.3389/fnut.2022.935830 ↩︎
  10. Zhuang, Xiaojun et al. “Alterations of gut microbiota in patients with irritable bowel syndrome: A systematic review and meta-analysis.” Journal of gastroenterology and hepatology vol. 32,1 (2017): 28-38. doi:10.1111/jgh.13471 ↩︎

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Health

8 Life Hacks You *Need* to Use to Build a Consistent (and Realistic) Morning Routine

Trust us, this works even if you're not a morning person.

Cheerful woman enjoying morning coffee in bed while reading a book and using a mint green blanket
Photo: Getty Images / fotostorm
Published Feb 20, 2025

Written by 

Rebecca Strong

It’s hard to tell when society’s obsession with morning routines started, but it’s safe to say that at some point, we lost the plot. Due in part to overpacked, overwhelming schedules, many of us are already burned out. So, those elaborate 10-step routines we keep seeing on social media? Yeah, they're not exactly...realistic.

Experts in This Article

Lynn Saladino

clinical psychologist at a private practice

Israa Nasir

Israa Nasir is the founder of Well.Guide, a mental health platform focused on transforming the way we talk about mental health, taking it from a place of shame to a place of empowerment. As a psychotherapist, mental health coach, and educator, Israa curates meaningful experiences through one-on-one emotional coaching, wellness workshops, and speaking engagements to further amplify the message of awareness and acceptance. Israa holds a M.A in Mental Health Counseling from The Derner Institute, NY.

Kathryn Smerling

author of Learning to Play Again: Rediscovering Our Early Selves to Become Better Adults

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I personally found that trying to squeeze an ever-increasing number of rituals in before work only left me feeling more stressed—which is pretty counterproductive given that the goal is to start my day on a calm, grounded footing. If you, too, are wondering how to make a morning routine you can actually stick to, I have good news: I tapped three licensed therapists for some helpful tips.

Whether you prefer to start your day with a protein shake and vigorous exercise or breathwork and journaling, research has shown there are real benefits to having some kind of structure in your morning. More specifically, routines can help reduce anxiety and promote relaxation by giving us a greater sense of predictability and control over our otherwise chaotic lives.

Experts also say that certain morning routines can help set a healthy tone for the rest of our day. For example, a well-balanced breakfast gives us sustained energy to power through our work demands and a breathwork practice puts us in a calmer, more present mindset so that we can handle whatever curveballs life throws at us. 

According to clinical psychologist Lynn Saladino, PsyD, jumping right into your workday can push you into fight-or-flight mode. That’s why Israa Nasir, MHC-LP, a psychotherapist and author of Toxic Productivity, advises carving out some time for yourself because a morning routine can serve as a much-needed anchor.

“The way you start your day can influence your emotional state and resilience throughout the day,” adds Nasir. “When you create space to check in with yourself, you become better equipped to manage stress, respond to challenges calmly, and avoid falling into reactive patterns driven by anxiety.”

With all that in mind, here are our expert-approved life hacks that can help you build a morning routine that actually works for you.

Make a list of feel-good activities

Kathryn Smerling, PhD, LCSW, a licensed psychotherapist and author of Learning to Play Again: Rediscovering Our Early Selves to Become Better Adults, advises starting this process by asking yourself a simple question: "What makes me feel good?" Maybe you find that an everything shower leaves you refreshed and ready to face the day. Or maybe you notice that you feel especially energized after a brisk walk. 

The point of this exercise is to ignore any notions of what you “should” be doing every morning. FYI, just because some other wellness girlie on IG raves about cold plunging doesn’t mean you have to do it, too. Because let’s be real: If you don’t actually enjoy something, you probably won’t stick with it.

Create a “morning menu"

It’s easy to fall into a rut of following the same morning routine day in and day out, but experts agree it’s best to stay flexible. “Remember, not every day has to be the same,” says Smerling.

If you didn’t get a good night’s sleep or you’re sore from yesterday’s workout, you may not be up for a morning run. And if you have a particularly stressful workday ahead, doing a mindfulness meditation may sound a lot better than scrolling through a news app and learning about current events. This is where the concept of the “morning menu” comes in. 

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“Make a list of different things you can engage in, based on your mood and energy,” says Nasir. “Then commit to doing only one of them each day. This allows you to honor your energy and needs without feeling guilty for not sticking to a strict plan. Once it’s consistent, you can add more layers gradually.”

Starting with just one habit sets you up for a sense of accomplishment and confidence, according to Nasir, because it’s more doable. If you try to tackle too many things at once, you’re more likely to feel defeated. Quick tip: consider hanging your menu where it’ll be visible to you every morning, such as near your bathroom mirror or on your fridge.

Start by learning the art of doing nothing

Instead of diving right into a workout, a journaling prompt, or another activity that requires physical or mental energy, Nasir strongly recommends starting your morning with five to 10 minutes of just being. According to Saladino and Nasir, this could be as simple as deep breathing, gazing out the window, or even just sitting down to sip your coffee with no phone, TV, or other distractions.

“This gently transitions your mind and body into the day without pressure, helping you connect with yourself before external demands take over,” explains Nasir.

Track what works — and what doesn’t

You may be surprised by which routines have the most physical, mental, and emotional benefits for you. That’s why Smerling recommends keeping a journal, where you record which morning rituals you do every day and how you feel afterward. 

“At the end of each week, evaluate what has worked and what has not,” she says. “Do you dread doing any of these activities? What are you forcing yourself to try and do? Don’t make this routine a burden.”

If you find yourself rushing through anything to “get it over with,” or it leaves you depleted, overwhelmed, or otherwise in a negative headspace, don’t hesitate to take that off the menu. 

Think outside the box

It’s all too easy for morning routines to begin feeling like homework—an obligation you have to check off your to-do list. Ultimately, though, experts say your routine should still feel fun. “For example, something that I do every morning is Wordle; it wakes up my mind and allows for connection, as I’ll sometimes play with my sister,” says Smerling.

According to Saladino, spending some time with an adult coloring book or baking a treat for later can add a sense of joy to your morning routine. Or, why not spend some time snuggling or playing with your pet? Whatever you decide to do, choose something fun that works for you.

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Consider self-care activities

Speaking of out-of-the-box morning routine ideas, Saladino suggests incorporating self-care rituals that you might normally save for the end of the day. Some ideas include:

Not only can these kinds of activities promote feelings of relaxation before your workday starts, but they may have another benefit as well. “Think of these as investments in your confidence so you can bring the strongest version of you to challenging daily tasks,” Saladino explains.

Set your alarm a few minutes earlier

While there’s no denying that it’s important to get plenty of rest, experts say that getting up as little as 15 minutes earlier than you normally do can make a big difference in your morning. In addition to giving you more time for self-care, this tactic also ensures that you aren’t rushing around in a frantic frenzy, which—let's be honest—is a stressful way to start the day.

“Some believe that all their waking time should be spent working or taking care of others, like their partners or their kids,” says Saladino. This is particularly true for people-pleasers and perfectionists who measure their self-worth by their accomplishments and productivity. While we all have our own responsibilities and other people to tend to, it's also important to prioritize your well-being.

“Getting up 15 minutes earlier may not sound like a lot, but this can be super helpful in giving you a bit more ‘buffer’ time,” says Smerling. It may be tough to resist hitting that snooze button, but there are so many potential rewards of doing so: you’ll have the luxury of taking the time to mindfully choose your morning menu activities, and you’ll be able to participate in them at a leisurely, unhurried pace. 

And if mornings are a struggle for you, Nasir notes that you can also make things a lot easier on yourself by preparing the night before. This might look like laying out your workout clothes, jotting down a few intentions in your journal, or whipping up those overnight oats to leave in the fridge. “This reduces decision fatigue and makes it easier to follow through,” she adds.

Try habit stacking

If you’ve never heard of habit stacking, it’s exactly what it sounds like: linking one habit to another existing one. For example, if you already make a pot of tea every morning, you might try doing a five-minute meditation while you’re waiting for it to steep. Or, if you always make it a point to enjoy breakfast at home, you might take the opportunity to jot down three things you’re grateful for in your journal after your meal.

“Using existing routines as cues makes it easier to remember and sustain new habits,” says Nasir. Just remember to start slow and build on your habits gradually.

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The bottom line

The beauty of a morning routine is that there’s no right or wrong way to build one. Experts agree that the best morning routine is the one you look forward to and can maintain over time. And, it's okay if it may take some trial and error to find what feels right. 

One quick word of caution: While it’s totally fine to gather some inspo for your morning routine from social media, be careful not to play the comparison game, says Smerling. She notes that your routine should ideally reflect your own values, priorities, and needs and follow a rhythm and pace that’s doable based on your lifestyle—not someone else’s.

Finally, keep in mind that your morning menu can (and should) be fluid and ever-changing, depending on your needs at any given stage of life. What worked for you last month, last week, or even yesterday might not hit the same tomorrow, and that’s totally okay.  

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Food

Food Trends Come and Go, But Kombucha Is Forever—Here’s Why, According to an RD

Here's what an RD has to say about the kombucha trend, why it's held such staying power, and what to look for when you're stocking up.

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Photo: W+G Creative
Published Feb 3, 2025

In Partnership With 

GT's Living Foods

Written by 

Well+Good Editors

There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.

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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.

According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.

Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.

This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.

Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.

The health benefits of kombucha

The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.

First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”

Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.

To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.

Why the kombucha trend has such staying power

From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”

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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.

What to look for in a quality kombucha

“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”

GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”

Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.

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